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Feeling earthy tonight. A <a href="http://www.youtube.com/watch?v=x0dMBqtGtOU" target="_blank">musical accompaniment</a> instead of a drum circle.<br><br><b><br><br>
JJJessee -</b> <span style="color:#0000FF;"><b><span style="color:#FF0000;">52.63</span></b> <span style="color:#000000;">miles</span></span> incl LR 20M on AT across Whitetop Mt. preceded and followed by 19.75 on the bike, and 1k barefoot, 75min x-training, Jethro Tull concert, kimChi running<br><span style="color:#0000FF;"><b><span style="color:#000000;">ksrunrivore</span></b> <span style="color:#000000;">-</span></span> <span style="color:#FF0000;"><b>76</b></span> miles incl 30 w/DW and LR 18.25 miles @ 8:00 pace. No mis-<i>steak</i>, that's a lotta miles. Great running!<br><b>millbot</b> - <span style="color:#0000FF;"><b><span style="color:#FF0000;">50</span></b></span> miles + lower/core workout. I needn't bossercise you, mill -- for the moment -- as you are being prudent icing that Achilles and no doubt be rewarded with another magical outing like Tuesday.<br><span style="color:#0000FF;"><b><span style="color:#000000;">choovie</span></b> <span style="color:#000000;">-</span> <b>23.25</b> <span style="color:#000000;">miles, 395 minutes (!!)</span></span> yoga and pilates. Very sneaky, choovie, trying to take the enthusiastic but simple-minded out of the x-training challenge by posting the Side Crow pic. Ow ow ow.<br><b>Mustang Sally - <span style="color:#0000FF;">30</span></b> miles running incl MLR 11+ miles, hill repeats, 10k w/3x7min @ MP + 3600m swim, 2.5h yoga, hiking with Mom, commuter cycling. Dynamite week!<br><b>mcsolar99</b> - <span style="color:#0000FF;"><b><span style="font-size:medium;"><span style="color:#FF0000;">80.5</span></span></b> <span style="color:#000000;">miles, running daily, incl</span></span> LR Sunday 20.5 miles, <span style="color:#0000FF;"><span style="color:#000000;">MLRs of 15, 2x11.5</span></span>, 11 miles, 2 speed sessions. W-O-W!<br><span><b>Patrick</b></span> - <span style="color:#0000FF;"><b>29</b> <span style="color:#000000;">miles incl 5 miles with BOMF and tonnes of ab x-training and Nanaimo Bar eating. (The BOMF website made for easy online donation, P.)</span></span><br><b>Sans Souci</b> - <b><span style="color:#0000FF;">9.04</span></b> miles walk/run + 1 hr 40 mins pool running, 3 hrs rowing + 3 hrs 10 mins XT. It's a start.<br><b>perchcreek</b> - <span style="color:#0000FF;"><b><span style="color:#FF0000;">40.7</span></b> <span style="color:#000000;">miles incl</span></span> sproinky hilly 15 miler with last 4 miles sub 8 pace, x-training while asleep and waking up fit (lol!), backwards ellipticling. Solid and individualistic (big grin).<br><b>CassadAAmius</b> - <span style="color:#0000FF;"><b><span style="font-size:small;">18</span></b> <span style="color:#000000;">miles</span></span> running, 8500 yds swimming incl 5x300 in 5:00, 5:00, 4:55, 4:58, 4:55; 250 situps, side planks, abs. C'mon, tender AT; patience s/b rewarded.<br><span style="color:#0000FF;"><b><span style="color:#000000;">tomwhite</span></b> <span style="color:#000000;">-</span></span> 45 mins running, 120 mins X-training w/ lotsa NordicTraking (such a great w/o; wish I had one), pane lifting (hopefully pain lifting too), baby holding<br><b>riley0003</b> - <span style="color:#0000FF;"><b><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/huh.gif" style="border:0px solid;" title="huh"></b></span><br><b>KenA</b> - <span style="color:#0000FF;"><b>11.25</b> <span style="color:#000000;">miles running incl <i>terrific</i> Sunday 5-miler</span></span>. Consistency is key in avoiding injury as well as keeping motivated. WTG, Ken. I may boss, but you <i>execute</i>.<br><b>Hally</b> - <span style="color:#0000FF;"><b>10.9</b></span> miles running, elliptical 10 min, weights 2 hours 40 min stairmaster 30 min and geocaching. Two-plus hours? A <i>weighty</i> workout!<br><span style="color:#0000FF;"><b><span style="color:#000000;">gin79</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>30</b></span> miles incl 8 mile with fartleks and hill repeats, weights, pushups, abs. GL in that 5k, gin. Give 'er!<br><b>The Pro from Dover</b> - <span style="color:#0000FF;"><b>15.5</b> <span style="color:#000000;">miles + <span style="color:#0000FF;"><span style="color:#000000;">6000 yds</span></span> swimming, <i>thankfully</i> no PR pantloading</span></span><br><span style="color:#000000;"><b>Pieth Jones</b></span> - <span style="color:#0000FF;"><b>33.5</b> <span style="color:#000000;">miles incl MLR 11 miles, race volunteering, football-watching x-training</span></span><br><b>Opie</b> - <b><span style="color:#0000FF;">27.52</span></b> miles running incl <b><span>5k PR and 3rd place AG</span></b>, 10.93 mi. rowing. Way to come back!!<br><b>Tamster</b> - <span style="color:#0000FF;"><b>10.5</b> <span style="color:#000000;">miles, yoga, abs, pilates. I'll skip the slacker nag if you hand over that cinnamon swirly bread. (grin)<br></span></span><b>Johnny</b> - <b><span style="color:#0000FF;"><b>39.3</b></span></b> miles running, 200 min yoga, 40 min weights, and fairly tame political commentary (wink).<br><span style="color:#0000FF;"><b><span style="color:#000000;">Econo</span></b> <span style="color:#000000;">-</span></span> <span style="color:#0000FF;"><b>35.9</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles incl MLR 13 perky miles, 4 miles Administrator intervals, spinning, chinups, leg extensions</span></span><br><b>Rindaroo -</b> <span style="color:#0000FF;"><b>???</b></span> <span style="color:#0000FF;"><span style="color:#000000;">miles, crunches, pelvic tilts, stretching. Nice to see you coming back from a couple of weeks under the weather, R.<br></span></span><b>lyndenrunner</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>20</b> <span style="color:#000000;">miles</span></span>. Busy in Corvallis, but back on track.<br><span style="color:#0000FF;"><span style="color:#000000;"><br><b><span>Welcome to the Weekly:</span></b><br><br></span></span><b>tagrunner</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>25</b> <span style="color:#000000;">miles. Dang H&H. GL on the 50k and pursuit of that BQ.</span></span><br><b>willdebeest</b> - <span style="color:#000000;">1 hr 40 mins running, 1 hr 52 mins walking, 2 hours x-training. That's more like it! Halfway out of the doghouse!</span><br><b>Flying Finn</b> <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b>39.65</b> <span style="color:#000000;">miles incl LR</span></span> 14.25, hills and snow and diggin' Tull. Great seeing that mileage back up, FF.<br><b>Dennis</b> <span style="color:#0000FF;"><span style="color:#000000;">(</span></span>aka naphtali) <span style="color:#0000FF;"><span style="color:#000000;">-</span> <b><span style="color:#FF0000;">47.5</span></b> <span style="color:#000000;">miles incl LR 16 on TM. Nice way to end the week after a lousy asthma-filled start. Keep an eye on that arch. 40/40s will recognize Dennis.</span></span><br><br><b><br>
Waiting for update (or better days):</b> Aija, dtoce, Lab<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/duckie.gif" style="border:0px solid;" title="duckie">, Road hawk, rosecoloredglasses, Grommit<br><br><span style="font-size:medium;"><br>
Total:</span> <span style="font-size:medium;"><b>755.64* miles</b> (another Weekly record smashed)<br><br><span style="font-size:small;">I believe in an egalitarian Weekly, celebrating all running/walking x-training efforts, but with all the recent cross-training challenges and plank-offs, I think the heavy mileage types deserve some props with <span style="color:#FF0000;"><b>red</b> <span style="color:#000000;">ink (for over 40s). Opinions welcome.<br><br><b>ECONO</b>! So sorry. Even my cut-and-paste-and-then-replace skills are questionable. What a ripping great week for you! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br></span></span></span></span>
 

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M - 1000 pool yds. (3x300 PR 5:30 / 5:40 / 5:45)<br>
7M - 15m WU / 6:08 / 6:14 / 6:18 (plus intervals.) / 15m CD.<br><br>
Tu - 4M 31m<br><br>
W - 2500 yds. (100 yds in 1:40 in there somewhere.)<br>
7.5M in 60min for lunch.<br><br>
Th - off<br>
F - 2600 yds. 90 min.<br>
Sa - 5M snowy. 40min.<br>
Su - off
 

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I have such a busy week on tap that I can only fit in running three days. Here's my sketchy plan for the week:<br><br>
........plan......<b>actual</b><br>
Mon: 6 miles <b>(6 miles)</b><br>
Tues: rest <b>(rest from running, but 30 min of stretch,yoga,planks/abs)</b><br>
Wed: 6 miles <b>(6 miles + 25 min abs/planks/stretches)</b><br>
Thurs: rest <b>(rest)</b><br>
Fri: rest <b>(rest)</b><br>
Sat: 12 <b>(8.5 mile run + 30 min stretch/yoga/abs/planks)</b><br>
Sun: rest<br><br><b>TOTAL MILES: 20.5</b>
 

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Soucilina, I am in awe of your statistical panache.<br><br>
Another build week over here - with a new running day!<br><br>
Monday - :30 shuffle, 2000m swim, maybe yoga. <b>5km, 2000m, bagged yoga.</b><br>
Tuesday - 1:10 w/plyo and stoopid hills <b>11km, up and down de hills</b><br>
Wednesday - 1600m swim, yoga <b>1h yoga, sniffles, bagged swim</b><br>
Thursday - Track workout <b>Just went for 10.25 km instead</b><br>
Friday - Off <b>Frightened small children, made the Baby Jesus cry.</b><br>
Saturday - 1:50 w/2x25 min MP. Only MP. Not faster, or Coach will Scowl at me. <b>20km, haunted by a flamin' dog.</b><br>
Sunday - :50 shuffle <b>7.75 km.<br><br>
Total - 2000m swim, 1 h yoga, 33.6 mi run, one crying baby.<br></b>
 

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Thanks <span style="color:#FF0000;"><b>S</b></span><span style="color:#000000;">uper</span> <span style="color:#FF0000;"><b>S</b></span><span style="color:#000000;">port. I'm guessing you've got a 427 under that hood.</span><br><br>
Mini taper week to get ready for the 1/2 this next Saturday<br><br>
Mon. a.m. 5.75 miles (Done)<br>
Tues. a.m. 10-12 miles to be determined (12 miles Done)<br>
Wed. a.m. 5.75 miles w/ some intensity (5.75 w/3.5miles farlek)<br>
Thurs. a.m. 5.75 miles (5.75 miles)<br>
Fri. a.m. 3-4 (4.75 miles)<br>
Sat. C.C. 1/2 (15.25 miles)<br><br>
total of 49.25 miles
 

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Another week has gone by and I'm still not any closer to being ready for Christmas <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> I may have to substitute some shopping for a few workouts.<br><br>
Thanks, SS.<br><br>
Mon. 5 TM miles + core work (or yoga) <b>(5 miles + 30 min weights/PiYo DONE)</b><br>
Tue. Pilates + 3 miles <b>(3 miles + 30 min core DONE)</b><br>
Wed. 6 miles + core work <b>(7.6 miles + core DONE)</b><br>
Thur. Pilates + Yoga + 5 miles <b>(Y & P DONE no run)</b><br>
Fri. Core work <b>(30 min DONE)</b><br>
Sat. 10 miles <b>(11 miles + 30 min Core DONE)</b><br>
Sun. Yoga + core work
 

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Thanks again SS,<br><br>
Mon-5 @ 8:22 (icy)<br>
Tue-5 @ 8:06<br>
Wed-8 @ 8:12<br>
Thur-Rest<br>
Fri-5 @ 8:25<br>
Sat-5 @ 7:24<br>
Sun-5 @ 7:40 + 2 with DDs<br><br>
Total=35 miles
 

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Well, time to crank it up a little:<br>
Day..............Plan............................. ..........................................Actual<br>
Monday........stay off the ice so probably a rest day..........................done<br>
Tuesday.......5k easy (E) at lunchtime.........................1 mi. E, 5k MP, and 5638m rowing<br>
Wednesday...Quality workout=6 mi. E + 5 mi. T.............5.94 E + 4.4 T=10.34<br>
Thursday......2 mi. E................................................. ........done<br>
Friday..........rest or XT................................................ ..3.43 mi. E, 5422m rowing<br>
Saturday......5 mi. E................................................. .......9 mi. E<br>
Sunday........Q workout-12 mi. T + E..................................14.3 mi. E<br><br>
Totals.........37.11 mi................................................ .......43.18 mi. running, 1 hr. rowing
 

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Thank you once again o dear Soucirina<br><br>
...............Plan............................... .....Actual<br>
M...............4.5............................... .....0, 75min XT<br>
T...............rest.............................. .....4.5 (.5 BF), 135min XT<br>
W..............12 w/ 5x600 @ 5K pace........12 (crashed & burned on the 5x600,<br>
.................................................. ........... no need to send ambulance) 0 XT<br>
T................5.5.............................. .......5 -no BF, 60min XT<br>
F................14............................... .......14<br>
S................rest............................. ........0, 40min XT<br>
S................18............................... .......18 (3x4 MP w/1M rec)<br><br>
total.............54.............................. .....<b>53.5</b><br><br>
ETA: Souci, oh, I've had the kimChi runs before, and the sad part is we weren't living close to a fire station.
 

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stay patient ss... that r/w workout is a great sign.<br><br>
more lovely miles and speed; the "goal workout" on sunday.<br>
m: 8 ez (8:44)<br>
t: 12.5 w/ 4x1k @ 4:06 (uggg)<br>
w: 10.5 ez (8:10)<br>
t: 12.5 w/ 8.5mi @ 6:34<br>
f: 6 ez 8:30<br>
s: 10 ez 8:19<br>
s: 23.5; 18 @ 8:15, 5 @ 6:36<br><br>
target: 83 (weekly mileage pr)
 

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Thanks for that mellow musical start to the day, SS, and for all your work on this thread. 18 miles running for me last week.<br><br>
I didn't know it was possible to step back from an 18-mile week, but I plan to do so this week as I'll be busy with travel, and I'm a bit concerned that the AT is healing too slowly.<br><br>
M -- 100 situps, 3x30s 1.5 SSide planks each side<br>
T -- nada<br>
W -- 2.5 EZ<br>
Th -- zip<br>
F -- 3500 yd swim with 10x(100 hard, 50 ez) on 3:00 cycles, 1:33 avg. for the 100s<br>
Sa -- 2000 yds swim, 45 min elliptical, 4x30s 1.5 SSide planks each side<br>
Su -- 5500 yds swim (new distance PR), with last 100 in 1:33<br><br>
Totals: 11,000 yds swim, 2.5 run, 100 situps, 7 min 1.5 SSide planks
 

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Thanks SS, btw my weight session wasn't ALL at one time. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br>
I think the red ink is a grand idea<br>
I am going to add this week's Sunday here so that I can start Monday like the rest of y'all from now on.<br><br>
Sunday=4.1 miles 1 hour weights and abs<br>
Monday=30 min stairmill 30 min arctrainer<br>
Tuesday=40 min arctrainer 1 hour weights<br>
Wednesday=2.31 miles running<br>
Thursday=20 min elliptical 30 min weights<br>
Friday=rest<br>
Saturday=3 miles run 45 mins weights<br>
Sunday<b>=</b>30 min Stairmill 30 mins Arctrainer<br><b>totals<br>
Running 9.41<br>
Stairs 1 hour<br>
arctrainer 1 hour 40 min<br>
Elliptical 20 min<br>
weights and abs 3 hr 15 min<br><br></b>
 

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OK, here's what I have planned for the week. My actual mileage may vary, as they say.<br><br>
Monday - 30 mins bike, 15 mins stretching<br>
Tuesday - 2 miles run, 1 hour yoga<br>
Wednesday - no planned exercise (working 12 hours)<br>
Thursday - 30 mins elliptical, 15 mins weights, 5 mins stretching<br>
Friday - 3 miles run, 15 mins stretching<br>
Saturday - 15 mins elliptical, 1 hour yoga<br>
Sunday - 3 miles run, 15 mins weights, 10 mins stretching<br><br>
Well, it's a plan anyway. I have to work a lot of extra hours this week so it'll be a challenge to keep on track with my exercise goals.<br><br>
Susan
 

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Thanks SS. You are a peach. <span style="color:#FF0000;">(No measurable miles, so just keep me on the medical DL)</span><br><br>
Please forgive this lame attempt at fitting in with the group.<br><br>
(I used to go Sunday to Saturday but will conform to the Pro's ideal)<br><br><b>Planned:</b><br>
Monday: <b>a.m.</b> Finish laundry. Walk to the turnaround on Fernwood.<br><b>p.m.</b> Walk to the turnaround on Maple.<br><br>
Tuesday: <b>a.m.</b> Fit into pre-op trousers<br><b>p.m.</b> Go to work for two hours<br><br>
Wednesday: <b>a.m.</b> Walk to the end of Maple and maybe to the end of Jameswood.<br><b>p.m.</b> Go to work for two hours.<br><br>
Thursday: <b>a.m.</b> Walk to the end of Jameswood<br><b>p.m.</b> Go to work for two hours.<br>
Friday: <b>a.m.</b> Walk to the river<br><b>p.m.</b> Go to work for two hours<br><br>
Saturday: <b>a.m.</b> Walk to river<br><b>p.m.</b> Attend Christmas Gathering<br><br><b>Actual:</b><br>
Monday: <b>a.m.</b> Finished laundry. Walked all three streets, Fernwood, Maple, and Maple to Jameswood. <b>p.m.</b> Walked Fernwood turnaround and Maple turnaround.<br><br>
Tuesday: <b>a.m.</b> Probably could fit in pre-op trousers but will be safe and wear post-op stylish sweatpants with clogs and a nice shirt and hope the boss doesn't notice. <b>p.m.</b> Went to vote. Then went to work. Only lasted 30 minutes before retreating home. Won't try that again tomorrow. Darn. Can't hurry this. Darn. I did walk to the mailbox after the work fiasco.<br><br>
Wednesday: <b>a.m.</b> Walked to the Fernwood turnaround and the Maple turnaround. (Have lost all weight gained over Thanksgiving, a mere 5 pounds) <b>p.m.</b> Walked all the way down Fernwood to Maple to Jameswood and to the Greenbrier turnaround and back. (Didn't I just run a marathon less than 2 months ago?)<br><br>
Thursday: <b>a.m.</b> Laundry. Walked to Fernwood and Maple turnarounds. Took out the trash. Tried to eat and met with minimal success. <b>p.m.</b> Walked Greenbrier and Jameswood and then attempted to walk to the river but didn't make it.<br><br>
Friday: <b>a.m.</b> Nothing <b>p.m.</b> Lilmissrosie drove me to the credit union, pharmacy, grocery store.<br><br>
Saturday: <b>a.m.</b> Walked to the river and back, no problems. Eating is all better. I guess weight will come back, too bad, but 'tis the season!<br><br>
The End... or is it the New Beginning!
 

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Plan..............................Actual<br><br>
Mon..rest.......................<b>.rest</b><br>
Tue..3-4 miles.................<b>.3.14 miles</b><br>
Wed..2 mile walk.............<b>.rest</b><br>
Thurs..3-4 miles..............<b>.no run, I'm off tomorrow so will make up for it.</b><br>
Fri..rest.........................<b>.no run, sick wife</b><br>
Sat..4-6 miles................<b>.4.25 miles</b><br>
Sun..rest.......................<b>.rest</b><br><br>
Actual running total<br><b>7+ miles</b><br>
So much for consistent running. Oh well, I'll do better next week!
 

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......thanks SS//...........place holder for later.....well, it's LATER///<br><br>
Sun---------30min nordictrak<br>
Mon----------rest/weights<br>
Tues---------20min nordic<br>
Wed----------30min nordic<br>
Thurs---------30min nordic<br>
Fri------------rest/weights<br>
Sat...............??,,,,,ZIPPO<br>
=======<br>
TOTALS<br>
RUN----ZIPPO<br>
XTRN--110min<br><br>
......getting kinda antsy......may try a run tomorrow//////
 

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Everything's great! Headed for another 35 rashy miles this week! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/banana.gif" style="border:0px solid;" title="banana"><br>
Mon......4 m treadmill, 10 min rowing, 10 min spinning<br>
Tue......rest<br>
Wed.....3 miles, including 1 mile @ 7:17 with The Administrator<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"> (masters PR) AND a killer 30 min spin workout with 6 spinouts.<br>
Thu......6.8 m EZ run<br>
Fri........nichts!<br>
Sat......36 minute trail run + 1 hour kicker bike ride<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"><br>
Sun......11 mile trail run<br><br>
Total miles...28.3...an unanticipated cutback week; oh well.
 

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You all continue to inspire.<br><br>
Thanks for doing this, SS.<br><br>
Mon .... 10 ..................... 10 + lower body<br>
Tue ..... 8 ...................... 8 + core<br>
Wed .... 10 with 12x400 .... 10 with 400s as planned... a little faster even<br>
Thu ..... 7 ...................... 7 + core<br>
Fri ....... 8 ...................... 8<br>
Sat ..... 12 with 8 @ MP ...<br>
Sun ..... rest ...................<br><br>
Plan: 55 + xt<br>
Reality: 43 + lower body, core
 

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Thanks SS.. yuz awesome!<br><br>
A who knows what week. Doesn't really matter. Kind of do what I feel like before Boston Training starts next week. I'll be in N. Virginia most of the week and try to squeeze in what ever. Hills for sure!<br><br>
Mo - rest/X-train (3 mi for Tory actually smoothest slow run in a while)<br>
Tu - 5 hills (7.5 very hilly Vienna, VA miles at 8:03)<br>
We - 5 hills (9.8 mi on a trail where Hanssen hid secrets for the Ruskiis)<br>
Th - 5 hills (resteded)<br>
Fr - 5? (6 mi on dead legs)<br>
Sa - 5 (14.4 with Tory the whole way!.. swapped w/ Sun due to storm)<br>
Sun -15 (x-train.. 30 min elliptical backwards)<br><br>
Total - 40 ish <b>Actual 40.6</b>
 

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Screw speed. I'm just thankful to be back to base-building.<br>
Monday-40 minutes biking; planks and legs/glute exercises<br>
Tuesday-6.15 running, 40 minutes biking<br>
Wednesday-10<br>
Thursday-4 running, 40 minutes biking<br>
Friday-10 trail<br>
Saturday-rest<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br>
Sunday-10<br>
total: 40.15<br>
SS, so great to see you running!<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><img alt="" src="http://bestsmileys.com/drinking/17.gif" style="border:0px solid;">
 
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